Hey guys! Happy Wednesday. I am guest posting on Daily Cup of Kate about BODYPUMP today. . .. the basics, your first class and what to expect.
But, if you have been doing BODYPUMP for a while. . . you might be wondering, now what? How do I increase my strength and continue to challenge myself in my 60 minute BODYPUMP class.
And that’s what today’s post is about – exactly how to get stronger in ‘pump.
And it’s pretty simple –>
add more weight.
well, it really is that easy.
you know those little 1kg weights? add those.
Ok, but seriously, let’s break down on exactly how to increase your weights. . .
1. ask your instructor for help. that person who teaches bodypump for you has been specially trained. and they can be a wealth of knowledge for you. also, if I know that someone is trying to add more weight, I am going to pay specific attention to their weight selection and form during class (of course, I watch everyone’s form during class), but if I know you are trying to get stronger and better and are open to critique and help. I am going to give it you! So ask!!
2. don’t do too many tracks at one time. So, you decide, yup, I want to increase my weights. Now what? Pick 1 or 2 tracks to focus on increasing. Say squats and biceps. Increase those. But. . .
3. Either don’t change or back off on other tracks. If you are really pushing yourself on squats, you probably don’t want to go hard core on the next track (chest), so either stick with your normal weight, or if you are really tuckered out, go a little bit lighter. Don’t worry, you won’t lose your strength in chest just from going down in weight for a class or two. . .
4. Ok, so you increased your weight in the squat track and now it’s the middle of the song and you are dying. . . it’s ok to use the break in the middle of the track to take off that extra weight. You are now stronger than when you started that track because you used a heavier weight for at least part of the song. Good for you. Now, in the next class, see if you can squat that heavier weight for even farther into the song. Remember, it’s always form first. So, if you feel you are really struggling and your form is suffering, drop that weight. And try again next time. Slowly you will get stronger and be able to squat the heavier weight through the whole song.
5. You added more weight, got thru the song, had awesome form, now what? Add more weight to another track – maybe chest or back. Repeat. Repeat. Repeat. Until you have added weight to the whole workout. Then, start again. That is the awesome thing about bodypump, the workout is 100% customizable depending on what weight selection you put on the bar and you can always be pushing yourself to the next level.
Be strong my friends.